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Discussion in 'Strength & Conditioning Discussion' started by Judoka_, Jun 5, 2006.
What are some good excercies for wrestling isometrics wise?
Rows, curls, pull ups, straight leg deadlifts, shoulder presses, shoulder flies, 3 range shrugs [8reps on the backside 8 on the nuetral position and 8 in the front] .(All pulling and shoulders)
Generally stay with compound movement in all areas of lifting to start with a main pull (DL or Rack rows) and move down with rows, shrugs, and finish with pull-ups then curls.
Stick with Squats and variations or Leg Presses for legs. Leg extensions generally do nothing for you. Leg curls do help, but do them at the end of your workout and don't substitute them for another excersise. Just add it on.
Keep Heavy on the Main Lifts and go for about 8 reps 3-4 sets on the others. That is the range for wrestlers, becase we already have great conditioning.
But what about isometrics?
You can do a hold for a few seconds on your sticking points for the big 3
Try neck bridges and supramaximal holds using big compound lifts.
what are planks?
You basically assume the pushup position and hold it at the top. Breath DEEP.
Some people do it from their elbows. You want to keep your back straight and try to hold the position as long as you can. To make it harder, move your hands/elbows forward, further away from your body. I usually do timed holds.
You might also consider Yoga. It's essentially isometric stretching with a nifty breathing technique thrown in. Good Luck
You can also have a friend stack plates on your back, hardcore:
even more hardcore is when a spike is placed on the floor, and your friends take turns jumping up onto your back. Ill add a picture soon
Those arent isometrics
yes i'd recommend Planks to anyone, also do bridges and hold it